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Muscle Up??? Who want’s a Muscle Up?

12
Mar

Muscle Up??? Who want’s a Muscle Up?

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Lately we’ve had an increase in athletes wanting to learn how to perform a Muscle Up.  We’re seeing athletes hope up on the rings swing and pray that they will some how end up on top of the rings.  First off our number one concern for every athlete who is at CrossFit Surge is their safety.  Therefore without out proper time spent learning the movement and developing the skills needed on the rings, this movement can be potentially dangerous.  In addition while I was attending the CrossFit Gymnastics Coaches Coarse they discussed earning a moment. At first I didn’t understand this statement.  They then processed to explain that as an athlete their needs to be specific steps taken in order to develop the strength and skill needed to perform the movement in which the athlete is seeking.  Take the Muscle Up for example:  Several prerequisites for this movement should be strict pull ups, chest to bar kipping pull ups, the ability to hold yourself in a support position on the rings, and the ability to control the rings in a dip position.  These are just some of the many things in which an athlete should have or be comfortable performing before attempting a Muscle Up.

With that said, some of you may have noticed that our very own Chip Case has become a Muscle Up machine.  Chip has put in a lot of work the last 5 weeks and his improvement is noticeable.  Chip diligently followed the following Muscle Up program twice a week for 4 weeks and the video posted above is the end result.  So after lots and lots of promises ladies and gents, boys and girls I give you the “Chip Case 4 Week to Muscle Up” Program.

Each week will build on the next, focus on quality of movement and not quantity.  If the rep schemes are to high to start lower the reps and make each rep the best you can.  Perform the given work load for the week twice per week.  Lastly each movement MUST BE PERFORMED IN A FALSE GRIP, THIS IS A REQUIREMENT!!!  Furthermore athletes are not allowed to attempt a Muscle Up unless they complete all 4 weeks as written.

Week 1: (Perform this twice)

  • False Grip Hang 1-2 x 8-12 Seconds
  • False Grip Swing 2-3 x 4-6 (No Pull, keep arms straight)
  • False Grip Strict Pull Ups 2-3 x 2-4
  • Ring Dip Support + Dip Balance 2-3 x 3-5
  • Kneeling Ring Muscle Up Transition 2-3 x 3-5

Week 2: (Perform this twice)

  • False Grip Hang 2-3 x 10-15 Seconds
  • False Grip Swing 2-3 x 5-7 (No Pull, keep arms straight)
  • False Grip Strict Pull Ups 2-3 x 3-5
  • Ring Dip Support + Dip Balance 2-3 x 4-6
  • Seated Band Muscle Up Transition 2-3 x 3-5

Week 3: (Perform this Twice)

  • False Grip Hang 2-3 x 12-18 Seconds
  • False Grip Swing 2-3 x 5-7 (No Pull, keep arms straight)
  • False Grip Strict Pull Ups 2-3 x 3-5
  • False Grip Swing + Pull to Belly Button 1-2 x 2-4
  • Ring Dip Support + Dip Balance 2-3 x 4-6
  • Muscle Up Transition w/band around shoulders 2-3 x 2-4

Week 4:

Part A: (Perform this on Day 1)

  • False Grip Hang 2-3 x 12-18 Seconds
  • False Grip Swing 2-3 x 5-7 (No Pull, keep arms straight)
  • False Grip Strict Pull Ups 2-3 x 3-5
  • False Grip Swing + Pull to Belly Button 1-2 x 2-4
  • Ring Dip Support + Dip Balance 2-3 x 4-6
  • Muscle Up Transition w/band around shoulders 2-3 x 2-4

Part B: (Perform this on Day 2)

  • False Grip Hang 1-2 x 3-5 Seconds
  • False Grip Swing 1-2 x 3-4 (No Pull, keep arms straight)
  • False Grip Swing + Pull to Belly Button 1-2 x 1-2
  • Muscle Up Transition w/band around shoulders 1-2 x 1-2
  • Muscle Up (Go Get it)

Now if you follow this program after 4 weeks there is no guarantee that you will successfully get your Muscle Up, it may take a little move strength or skill development.  However I do promise that if you follow this for 4 weeks you will be much more competent and confident with the rings and the movement it self.  In addition you will be that much closer to earning this movement.  Also along with the written program we will provide some video of some of the movements in hopes it will clear up any questions.

 

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